In this article we will try to briefly summarize the main functions and characteristics of these precious micronutrients.
in water-soluble and fat-soluble. Some vitamins can be produced in part by the body, despite this, it is still essential to be supplied with the diet.Water-soluble vitamins
The B vitamins and vitamin C belong to this group.
Vitamin B1 or Thiamine
Vitamin B1, also known as thiamine, is found in many foods, both of animal origin and of vegetable origin; however, it is available in limited quantities. However, food sources of vitamin B1 are legumes, cereals wholemeal, offal, some types of meat and fishery products.
Vitamin B1 introduced with food plays an important role in the metabolic pathway of energy nutrients, in the function of the synaptosomal membrane and in the development of the mitochondrial membrane.
For further information: Vitamin B1Vitamin B2 or Riboflavin
Vitamin B2, or riboflavin if you prefer, has coenzymatic functions and is fundamental in the process of cellular respiration and in the metabolism of fats, polishes, amino acids, etc.
Food sources particularly rich in vitamin B12 are milk and its derivatives, green vegetables, mushrooms, oil seeds, meat and offal.
For further information: Vitamin B2Vitamin B3 or PP
Vitamin B3, better known as vitamin PP, is not made up of a single molecule, but a complex of three elements: niacin or nicotinic acid, nicotinamide or niacinamide and nicotinamide riboside.
Among the main food sources of vitamin PP we find milk, meat, fish, eggs and legumes.
Precursor of the coenzyme NAD (Nicotinamide Adenine Dinucleotide), vitamin PP plays essential roles in the metabolism of our body (similar to those of NAD).
For further information: Vitamin PP - Vitamin B3 NiacinVitamin B5 or Pantothenic Acid
Vitamin B5 is very important as it is involved in the synthesis of coenzyme A (CoA), a very important element for energy metabolism and for the biosynthesis of fundamental compounds for the organism such as fatty acids, cholesterol and acetylcholine.
Food sources of vitamin B5 are egg yolks, liver, kidney, shitake mushrooms, whole grains and sunflower seeds.
For further information: Vitamin B5Vitamin B6
When we talk about vitamin B6 we are not referring to a single compound, but to three derivatives of 2-methyl-3,5-dihydroxy-methyl-pyridine having, however, the same biological activity: pyridoxine, pyridoxal and pyridoxamine .
Vitamin B6 is mainly available in food sources of animal origin, but it can also be found in foods of plant origin such as legumes, oil seeds, etc.
Vitamin B6 intervenes in numerous chemical reactions; in fact, its primary function is precisely that of coenzyme to support enzymes that are mainly involved in amino acid metabolism.
For further information: Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)Vitamin B8, H or Biotin
Vitamin B8, better known as biotin or vitamin H, can be defined as ubiquitous in foods, despite its bioavailable form being present in those of animal origin.
Involved in numerous physiological processes, vitamin H takes part in metabolic processes such as protein synthesis, gluconeogenesis and cell growth.
For further information: Vitamin H - BiotinVitamin B9 or Folic Acid
Vitamin B9, certainly better known as folic acid, is a fundamental element for life. Folic acid, in fact, is involved in the synthesis of nucleic acids, in the synthesis of some amino acids and in the production of hemoglobin; it is essential for cell division and maturation and is very important for growth, reproduction and good functioning of the nervous system.
Food sources containing folic acid are mainly of vegetable origin (leafy vegetables, cereals, legumes and some fruits), but it can also be found in offal, fish and yogurt.
For further information: Folic AcidVitamin B12 or Cobalamin
As already seen for other vitamins, when we talk about vitamin B12 or cobalamin we are not referring to a single molecule, but to a family of four vitamers: hydroxocobalamin, cyanocobalamin, methylcobalamin and adenosylcobalamin.
Vitamin B12 plays a role of cofactor in the cells of the organism and is involved in the synthesis of DNA and amino acids, as well as in the metabolism of fatty acids. It plays an important role in the normal functioning of the nervous system and in the development and maturation of red blood cells. in the bone marrow.
Vitamin B12 is present in food sources of animal origin such as meat, fish, milk and eggs. Plant sources are rare and in any case contain a non-biologically active form.
For further information: CobalamineVitamin C or Ascorbic Acid
Vitamin C, also called ascorbate or ascorbic acid, is a vitamin with well-known antioxidant properties, found mainly in foods of plant origin (citrus and sour fruits, strawberries, peppers, cabbage, etc.).
The functions of vitamin C are many: from tissue repair, through the production of some neurotransmitters and again to the functioning of numerous enzymes and immune function.
For further information: Vitamin C (ascorbic acid)Fat-soluble vitamins
Vitamins A, D, E and K. belong to this group.
Vitamin A
Vitamin A can be found in numerous foods, both of animal origin and of vegetable origin; foods such as liver, whole milk, egg yolk, cheese and butter are particularly rich in it. It can also be produced by the body starting from beta-carotene, contained in yellow, orange and red vegetables (carrots, pumpkin, sweet potatoes, apricots, etc.).
Among the multiple functions of vitamin A, we remember that it is essential for epithelial cells, the growth of bones and teeth. Furthermore, it is very important for adolescent sexual maturation and adult fertility. In addition to this, vitamin A is able to support the immune system by increasing resistance to infections. Finally, we should not forget its roles in the proper functioning of sight and in protecting the skin from damage caused by the sun, to which is added an important and powerful antioxidant effect.
For further information: Vitamin AVitamin D
Vitamin D refers to a group of fat-soluble secosteroids. The compounds of greatest interest belonging to this group of substances are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) which, to be active, must be converted into calcitriol.
Our body is able to synthesize vitamin D3 in the skin from cholesterol through a chemical reaction that requires sunlight (UVB rays). As for food sources, however, there are few foods in which vitamin D is available in good quantities, among these we remember egg yolk, liver and fish; to a lesser extent, vitamin D is also present in some types of mushrooms.
The functions of vitamin D are different; in particular, it is linked to the homeostasis of calcium and phosphate and is essential for the maintenance and growth of the skeleton.
For further information: Vitamin DVitamin E
The term vitamin E indicates a group composed of different molecules: four tocopherols and four tocotrienols. The most biologically active compound, however, is α-tocopherol.
Known above all for its antioxidant properties useful for protecting cell membranes from free radical damage, vitamin E influences gene expression and is a regulator of enzymatic activity.
For further information: Vitamin EVitamin K
In nature, vitamin K comprises two vitamers: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). K1 is considered to be the plant form of vitamin K, as it is contained in high quantities in green leafy vegetables, where it is directly involved in photosynthesis.
Vitamin K is very important in blood clotting (it has an "anti-haemorrhagic activity) and guarantees the correct functionality of some proteins involved in the binding of calcium in bones.
For further information: Vitamin K they are essential for the well-being of the organism as they are involved in multiple reactions and processes.
On the basis of the daily requirement in the "field of" human nutrition, the mineral salts are divided into:
- Macroelements, present in the body in rather high quantities and whose requirement exceeds 100 mg per day (calcium, phosphorus, magnesium, sulfur, sodium, potassium, chlorine);
- Microelements or oligoelemts, present in the body in small quantities and whose need is limited and does not exceed 100 mg per day (iron, zinc, copper, iodine, fluorine, chromium, cobalt, silicon, vanadium, selenium, tin, manganese, nickel , molybdenum).
The main functions of some mineral salts will be briefly summarized below.
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Calcium is one of the fundamental components of teeth and bones, but its functions certainly do not end there. In fact, it is involved in muscle contraction, in the regulation of vascular permeability, in the conduction of nerve impulses and in the blood coagulation process.
Magnesium
Magnesium is also one of the constituents of the skeleton; moreover, it is involved in neuromuscular transmission and is part of the composition of numerous enzymes that participate in various reactions within the organism.
Phosphorus
Together with the other mineral salts mentioned so far, phosphorus is part of the composition of bones and teeth. It is also part of the membrane phospholipids, nucleic acids, ATP and some enzymes, as well as participating in the maintenance of the body's acid-base balance.
Sodium
Sodium is involved in the regulation of the body's water balance, in the regulation of osmotic pressure and in the regulation of the acid-base balance.
Potassium
Together with sodium, potassium regulates the body's water balance, osmotic pressure, acid-base balance, neuromuscular excitability and heart rhythm.
Chlorine
Chlorine is essential for the formation of hydrochloric acid which will form part of the gastric juices; moreover, it is also involved in the regulation of osmotic pressure and acid-base balance.
Sulfur
Sulfur is part of the structure of many amino acids, coenzymes, vitamins and even the hormone insulin.
Iron
Iron is an indispensable element for the synthesis of hemoglobin and is a component of enzymes of energy metabolism.
Copper
Copper facilitates the absorption of iron and is one of the components of several digestive enzymes; it also determines the formation of elastin.
Zinc
Zinc is involved in the constitution and functioning of proteins, enzymes and nucleic acids. It performs essential functions in RNA and DNA metabolism, signal transduction and gene expression. It also regulates apoptosis and can modulate neuronal excitability.
Iodine
Iodine is the fundamental component of the thyroid hormones thyroxine and triiodothyronine.
Fluorine
Along with calcium, magnesium and phosphorus, fluoride plays an important role in maintaining the structure of bones and teeth.
Selenium
Selenium is an element that plays an "antioxidant action that helps protect cells from free radical damage.
Manganese
Manganese is part of the composition of enzymes involved in the metabolism of amines and in the biosynthesis of cholesterol.
Chrome
Chromium is a trace element present in the body and is involved in the metabolism of lipids and carbohydrates.
Cobalt
Cobalt facilitates the fixation of thyroid iodine; moreover, it participates in the functions of vitamin B12 and also plays a role in the synthesis of hemoglobin.
Molybdenum
Molybdenum is part of the composition of some enzymes involved in the metabolism of purine bases, ie the constituents of nucleotides.
For further information: Mineral salts: Macrolements, Microelements and Oligoelements
